Tagged as: HANG POWER CLEAN

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WOD 11.4.18 (WM)

PRO/ROOKIES: Every 3 min for 15 min 4 Power Clean, 3 Hang Power Clean, 5 Push Press RX 70 kg, 200 m Run

HEAVY DAY

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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WOD 8.5.17 (GW)

PRO/ROOKIES: For time 21-15-9 Power Clean RX 60 kg, Ring Dips.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 20 alternate sited dumbbell bicep curls.



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WOD 15.3.18 (MW)

PRO/ROOKIES: 5 Rounds for time 7 Hang Power Clean RX 60 kg, 10 Alternating Front Rack Lunges RX 60 kg, 7 Push Press RX 60 kg. Cash out 100 DU/200 SU.

HEAVY DAY:

A. 4*8 Shoulder Press
B. 3 set 20 walking Farmer loaded lunges
C. 3 super set 12 KB swing, 10 bicep curls
D. 3*12 Set side raises
E. 3*20 V ups



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WOD 28.4.17 (MW)

PRO/ROOKIES: 20 min AMRAP 7 Hang Power Clean RX 70 kg, 200 m Run, 1 min Rest, add 2/1 reps after each round.

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press 20 backward lunges with plate shoulder press
D. 3 Super set 30 Sec Squat slam battle ropes, 10 step side to side push up.

 

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WOD 10.4.17 (MGW)

PRO/ROOKIES: 800 m Run, 21 Hang Power Clean RX 70 kg, 50/35 Push Ups, 600 m Run, 15 Hang Power Clean, 30/20 Push Ups, 400 m Run, 9 Hang Power Clean, 20/10 Push Ups

MASTER CLASS:

HEAVY DAY:
A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 20 alternate sited dumbbell bicep curls.



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WOD 17.3.17 (W)

PRO/ROOKIES: 15 min EMOM 1st min 9 High Hang Power Clean, 2nd min 9 Front Squat, 3rd min 9 Shoulder to OH RX 60 kg

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 3 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 12 rings Delt Fly, max effort tricep dips (box)

 

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WOD 1.2.18 (GW)

PRO/ROOKIES: For time – 21 Hang Power Clean RX 60 kg, 30/21 Toes to Bar, 15 Power Clean RX 70 kg, 20/15 Toes to Bar, 9 Clean 80 kg, 12/9 Toes to Bar

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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Team WOD 9.3.17 (W)

PRO/ROOKIES: Couples As a Team for time 50/40 Dead Lift RX 100 kg, 50/40 Hang Power Clean RX 70 kg, 50/40 Push Jerk RX 60 kg.

HEAVY DAY:
A. 4*5 Dead lift
B. 3*16 OH Lunges super set 8 single leg dumbbell dead lift
C. 4*10 Strict loaded pull ups
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.
E. 4 *15-20 GHD obligue sit ups



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WOD 18.1.18 (WG)

PRO/ROOKIES: 15 min EMOM 1st 8 Hang Power Clean RX 50 kg, 2nd 10 Dumbbell or Kettlebell Shoulder to Overhead RX 20 kg each hand. 3rd 10/8 Box Jump.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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Team WOD 9.1.18 (MW)

PRO/ROOKIES: For Time – As a TEAM 50 Dead Lift RX 100 kg, 50 Hang Power Clean RX 60 kg, 1000 m Run, 100 DU.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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